Warm up:
5 min DROMs
20 lunges
A: Front Squat
Establish daily 3RM (#195 x 2)
B: 30 clean & jerks @ #105
Showing posts with label Clean and Jerk. Show all posts
Showing posts with label Clean and Jerk. Show all posts
Wednesday, December 9, 2015
Tuesday, May 26, 2015
150524 Invictus
Warm up:
5 min DROMs
2 min jump rope
1 x 10 banded crossovers
CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches*(85/55 lbs)
*ground-to-overhead allowed When the clock hits 9:00…
Score: 2 rounds + 15 + 10
Against a 6-minute running clock, find your 1-RM Clean and Jerk
165#
Then...
3mi training run
Then...
200m 65/55 farmers carries
5 min DROMs
2 min jump rope
1 x 10 banded crossovers
CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches*(85/55 lbs)
*ground-to-overhead allowed When the clock hits 9:00…
Score: 2 rounds + 15 + 10
Against a 6-minute running clock, find your 1-RM Clean and Jerk
165#
Then...
3mi training run
Then...
200m 65/55 farmers carries
Friday, May 1, 2015
150501 Invictus
Warm up:
5 min DROMs
A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
B. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
Worked up to 175#
C. CrossFit Games Open Event 11.3 Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs) (115# x 14)
5 min DROMs
A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
B. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
Worked up to 175#
C. CrossFit Games Open Event 11.3 Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs) (115# x 14)
Wednesday, October 22, 2014
141022 Outlaw Power
Warm up:
5 min DROMs
stick complex
Burgener warm up
Power:
1) Snatch up to 80% (115)
2) Clean & Jerk up to 80% (155)
No time for conditioning work. Will make it up tomorrow.
5 min DROMs
stick complex
Burgener warm up
Power:
1) Snatch up to 80% (115)
2) Clean & Jerk up to 80% (155)
No time for conditioning work. Will make it up tomorrow.
Wednesday, October 15, 2014
141011 Outlaw Power
Warm up:
5 min DROMs
Stick complex
Burgener warm-up
Power:
1) Snatch up to 80% (115#)
2) Clean & Jerk up to 80% (155#)
Conditioning:
For time:
15-12-9 of:
Bar muscle ups (12-9-6 blue band rings)
Power Snatch 75#
Time: 12:31
5 min DROMs
Stick complex
Burgener warm-up
Power:
1) Snatch up to 80% (115#)
2) Clean & Jerk up to 80% (155#)
Conditioning:
For time:
15-12-9 of:
Bar muscle ups (12-9-6 blue band rings)
Power Snatch 75#
Time: 12:31
Monday, September 15, 2014
140914 Outlaw Power
Warm up:
5 min DROMs
stick/barbell complex
Power:
1) Clean & Jerk up to 80% (155#) or more if feeling well (180#)
2) Snatch up to 80% (110) or more if feeling well (135#)
Conditioning:
7 rounds for total working time of:
10 Burpee box jump overs 24/20 (20")
5 muscle-ups (blue band)
Rest 1:1
Time: 19:54
5 min DROMs
stick/barbell complex
Power:
1) Clean & Jerk up to 80% (155#) or more if feeling well (180#)
2) Snatch up to 80% (110) or more if feeling well (135#)
Conditioning:
7 rounds for total working time of:
10 Burpee box jump overs 24/20 (20")
5 muscle-ups (blue band)
Rest 1:1
Time: 19:54
Friday, September 5, 2014
140905 Outlaw Power Oly
Warm up:
5 min DROMs
stick/barbell complex
Power:
1) C&J up to 80% (155=80% of TM=90% of 210) (165)
2) Snatch up to 80% (110=80% of TM=90% of 150) (115)
Conditioning:
Amanda
9-7-5 of:
Muscle ups (blue band)
Snatch 135/95 (95)
Time: 6:49
5 min DROMs
stick/barbell complex
Power:
1) C&J up to 80% (155=80% of TM=90% of 210) (165)
2) Snatch up to 80% (110=80% of TM=90% of 150) (115)
Conditioning:
Amanda
9-7-5 of:
Muscle ups (blue band)
Snatch 135/95 (95)
Time: 6:49
Tuesday, September 2, 2014
140822 Outlaw Power
Warm up:
5 min DROMS
2 min jump rope
Power:
1) C&J up to 80% (155 = 80% of TM=90% of 210)
2) Snatch up to 80% (110 = 80% of TM=90% of 150)
Conditioning:
"Amanda"
9-7-5 of:
Muscle ups (blue band)
Snatches 135/95 (95)
Time: 6:54
5 min DROMS
2 min jump rope
Power:
1) C&J up to 80% (155 = 80% of TM=90% of 210)
2) Snatch up to 80% (110 = 80% of TM=90% of 150)
Conditioning:
"Amanda"
9-7-5 of:
Muscle ups (blue band)
Snatches 135/95 (95)
Time: 6:54
Monday, August 11, 2014
140811 Outlaw Power (deload)
Warm Up:
5 min DROMs
Barbell complex
Power:
Clean & Jerk up to 65% (135#)
Conditioning:
5 rounds for time of:
7 hang clean (full) 155/105 (135)
14 HSPU
200m run
Time: 23: 20
1st 2 rounds hspu's done with 45# plate beneath head and slowed me down. Last 3 rounds were piked pushups to keep up intensity.
5 min DROMs
Barbell complex
Power:
Clean & Jerk up to 65% (135#)
Conditioning:
5 rounds for time of:
7 hang clean (full) 155/105 (135)
14 HSPU
200m run
Time: 23: 20
1st 2 rounds hspu's done with 45# plate beneath head and slowed me down. Last 3 rounds were piked pushups to keep up intensity.
Monday, July 21, 2014
140719 Outlaw Power Bench Press 3-3-3+
Warm up:
5 min DROMs
35# KB halos 3 x 8 ea way
Stick/barbell complex
Power:
1) Snatch up to 80% (105#) tried 120# 3 x and failed each one
2) Clean & Jerk up to 80% (155)
3) Bench 80-100-120-140-160-180(8)
Accessory:
1) Ring Dips 3 x ME (13-9-6)
Conditioning:
3 rounds for time of:
Row 500M (run 400m)
21 HSPU (piked push-ups)
12 Power Snatch 135/95 (95#)
Time: 17:30
5 min DROMs
35# KB halos 3 x 8 ea way
Stick/barbell complex
Power:
1) Snatch up to 80% (105#) tried 120# 3 x and failed each one
2) Clean & Jerk up to 80% (155)
3) Bench 80-100-120-140-160-180(8)
Accessory:
1) Ring Dips 3 x ME (13-9-6)
Conditioning:
3 rounds for time of:
Row 500M (run 400m)
21 HSPU (piked push-ups)
12 Power Snatch 135/95 (95#)
Time: 17:30
Tuesday, July 1, 2014
140701 Outlaw Power Shoulder Press 5-5-5+
Warm up:
5 min DROMs
stick complex
Power:
1) Jerk from blocks 5RM (135#)
2) Shoulder Press 65-80-95-105-120-135(7)
Conditioning:
For time:
10 Clean & Jerks @ 75% of 1RM (195=145#)
Row 1K (100 SDLHP)
150' Handstand walk (150 shoulder touches)
Time: 14:32
5 min DROMs
stick complex
Power:
1) Jerk from blocks 5RM (135#)
2) Shoulder Press 65-80-95-105-120-135(7)
Conditioning:
For time:
10 Clean & Jerks @ 75% of 1RM (195=145#)
Row 1K (100 SDLHP)
150' Handstand walk (150 shoulder touches)
Time: 14:32
Monday, June 23, 2014
140621 Outlaw Power Bench Press 5-3-1+
Warm up:
5 min DROMs
stick/barbell complex
Power:
1) Snatch to 80% (125#)
2) Clean and Jerk to 80% (180#)
3) Bench 80-100-120-150-170-190(5)
Accessory:
1) Weighted Ring Dips 3 x 10 AHAP (15# x 5-5, 5-3-2, 4-3-2-1)
Conditioning:
12 min AMRAP or:
9 Deficit HSPU (scaled 1/2 ROM)
21 KBS (35#)
50 Double Unders
Score: 2 rounds + 9 HSPU + 4 KBS
5 min DROMs
stick/barbell complex
Power:
1) Snatch to 80% (125#)
2) Clean and Jerk to 80% (180#)
3) Bench 80-100-120-150-170-190(5)
Accessory:
1) Weighted Ring Dips 3 x 10 AHAP (15# x 5-5, 5-3-2, 4-3-2-1)
Conditioning:
12 min AMRAP or:
9 Deficit HSPU (scaled 1/2 ROM)
21 KBS (35#)
50 Double Unders
Score: 2 rounds + 9 HSPU + 4 KBS
Tuesday, May 20, 2014
140520 Outlaw Power Shoulder Press 5-3-1+
Warm up:
5 min DROMs
stick/barbell complex
Power:
1) Tall Power Snatch work to 3RM (85#)
2) Shoulder Press 5(x75%)-3(x85%)-1+(x95%) 95-120-135-150(3)
Accessory:
1A) 3 x 10 weighted pull-ups, rest :90 (b/w)
1B) 3 x 10 weighted sit-ups, rest :90 (25#)
Conditioning:
3 rounds of:
1:00 ME HS walk (HS holds)
1:00 Rest
3 rounds for time of:
10 Clean & Jerk 155/105 (135#)
20 Lateral Burpees over the bar
Time: 15:36
5 min DROMs
stick/barbell complex
Power:
1) Tall Power Snatch work to 3RM (85#)
2) Shoulder Press 5(x75%)-3(x85%)-1+(x95%) 95-120-135-150(3)
Accessory:
1A) 3 x 10 weighted pull-ups, rest :90 (b/w)
1B) 3 x 10 weighted sit-ups, rest :90 (25#)
Conditioning:
3 rounds of:
1:00 ME HS walk (HS holds)
1:00 Rest
3 rounds for time of:
10 Clean & Jerk 155/105 (135#)
20 Lateral Burpees over the bar
Time: 15:36
Wednesday, April 2, 2014
140402 5-3-1 Bench Press Deload
Warm up:
5 min DROMs
Barbell Complex
2 x 15 GHD sit-ups
2 x 10 Back extensions
Strength:
Bench Press 5 x
80-95-115
Assistance:
DB Bench Press 50# x 12 x 3
Clean & Jerk 5 x
95-115-135-135-135
5 min DROMs
Barbell Complex
2 x 15 GHD sit-ups
2 x 10 Back extensions
Strength:
Bench Press 5 x
80-95-115
Assistance:
DB Bench Press 50# x 12 x 3
Clean & Jerk 5 x
95-115-135-135-135
Monday, January 13, 2014
140111 Shoulder Press
Warm up:
2 min jump rope
5 min DROMs
2 rounds of:
10 ohs
15 push ups
15 ghd sit ups
Strength:
Shoulder Press
135# x 3-3-1-3-3
Push Press
125# x 10 x 3
Clean & jerk
125# x 5-3-3-3-3
2 min jump rope
5 min DROMs
2 rounds of:
10 ohs
15 push ups
15 ghd sit ups
Strength:
Shoulder Press
135# x 3-3-1-3-3
Push Press
125# x 10 x 3
Clean & jerk
125# x 5-3-3-3-3
Monday, December 16, 2013
131215 Shoulder Press
Warm up:
5 min DROMs
Burgener warm up
BB Gymnastics
Clean & Jerk work up to 1RM
190#
Strength:
Shoulder Press 3's
135# x 3 x 3
Hi rep
Push Press
135# x 10 x 3
5 min DROMs
Burgener warm up
BB Gymnastics
Clean & Jerk work up to 1RM
190#
Strength:
Shoulder Press 3's
135# x 3 x 3
Hi rep
Push Press
135# x 10 x 3
Friday, November 22, 2013
131122 Clean Pulls + Clean and Jerk
Warm up:
BBGymnastics
15 min to establish a 1RM of the following complex:
2 Clean Pulls (not high pull) + 1 Clean & Jerk.
#175
5 min DROMs
BBGymnastics
15 min to establish a 1RM of the following complex:
2 Clean Pulls (not high pull) + 1 Clean & Jerk.
#175
Friday, October 25, 2013
131025 3-Position Clean & Jerk
Warm up:
2 min Airdyne
5 min DROMs
Burgener warmup
BBGymnastics
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
Metcon
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg (35#)
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Score: 3 rounds + 10 c&js + 1 swing
2 min Airdyne
5 min DROMs
Burgener warmup
BBGymnastics
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
Metcon
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg (35#)
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Score: 3 rounds + 10 c&js + 1 swing
Thursday, October 17, 2013
131017 2RM Hang Clean & Jerk
BBGymnastics
15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
155#
Metcon
30 KB swings 32/24kg (35#)
30 Burpees
20 KB swings 32/24kg (35#)
20 Burpees
10 KB swings 32/24kg (35#)
10 Burpees
For time.
Time: 8:19
15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
155#
Metcon
30 KB swings 32/24kg (35#)
30 Burpees
20 KB swings 32/24kg (35#)
20 Burpees
10 KB swings 32/24kg (35#)
10 Burpees
For time.
Time: 8:19
Tuesday, September 24, 2013
130924 Clean & Jerk
BBGymnastics
Take 20 minutes to establish a 1RM Clean & Jerk.
185#
Metcon
"Amanda"
9-7-5 of:
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time.
Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.
Compared to 110529
95# Snatch
Time: 11:19
Didn't notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.
Take 20 minutes to establish a 1RM Clean & Jerk.
185#
Metcon
"Amanda"
9-7-5 of:
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time.
Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.
Compared to 110529
95# Snatch
Time: 11:19
Didn't notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.
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